Cholesterol is a fat-like substance found in all human body cells and is a critical component of the cell membrane. It provides fluidity and structure throughout the membrane. Cholesterol is also necessary for the production of vitamin D when the skin is exposed to sunlight and is also the precursor for the synthesis of various steroid hormones such as testosterone, estrogen, and cortisol. Cholesterol is crucial in bile formation and bile is necessary for the digestion and abortion of dietary fibers and fat-soulable vitamins.
Cholesterol’s chemical backbone structure belongs to the steroid family, which consists of four hydrocarbon rings (three cyclohexane rings and one cyclopentane ring) fused together. Cholesterol also consists of a single hydroxyl group (-OH). This hydroxyl group makes cholesterol a sterol, a subgroup of steroids. Lastly, cholesterol has a hydrocarbon tail attached to the top ring. The hydroxyl group is hydrophilic, meaning it attracts water and the rest of the molecule is hydrophobic, meaning it repels water. This aspect of cholesterol is what makes it suitable for the cellular membrane which needs fluidity between hydrophobic and hydrophilic substances.
The liver naturally produces about 75% of the cholesterol in the body which is known as endogenous production. The remaining 25% comes from the food we consume.
Foods high in cholesterol tend to be animal products such as dairy, eggs, and many kinds of meats. A diet too high in cholesterol has been shown to clog arteries and potentially lead to heart disease. It is important to note that cholesterol travels through the bloodstream in small particles called “lipoproteins” which consist of lipids (fat) and proteins. There are low-density lipoproteins which carry cholesterol from the liver to the rest of the body. This cholesterol is referred to as the “bad cholesterol” and high levels of LDL can lead to a buildup of cholesterol in the arteries, which forms plaque that can cause many heart diseases. High-density lipoproteins carry cholesterol from other parts of the body back to the liver where it is processed and eliminated from the body. HDL is often regarded as “good cholesterol” and shown to lower the risk of heart disease.
Besides HDL and LDL, there is another type of cholesterol known as triglycerides. Triglycerides are a type of fat found in your blood. They are the most common type of fat in the body and are used for energy. When you eat food, your body converts any calories it doesn’t need to use right away into triglycerides, and they are stored in your fat cells. Later, hormones release triglycerides for energy between meals. When triglyceride levels are too high, arteries become hardened, often constricting blood flow, increasing the risk of heart attacks, strokes, and other heart diseases. An elevated triglyceride number occurs when one is consuming too many foods high in fat. When eating a meal high in fats, especially saturated ones, whatever fat your body does not need at that moment is turned straight into triglycerides. Animal products such as meat, eggs, and dairy that are high in cholesterol are also high in saturated fats. Many baked goods cooked in hydrogenated oils, soda and other sugary beverages, white bread, pasta, and alcohol are also known to increase triglyceride levels.
To lower triglyceride levels opt for eating healthy unsaturated fats such as omega 3 fatty acids which can be found in salmon and walnuts. Whole grains such as brown rice, oatmeal, and wheat bread are good food sources to lower triglycerides. Lastly consuming a variety of fruits and vegetables provides your body with the nutrients it needs to unclog artieries in the body.
When reading a nutritional label you should be looking for foods with low amounts of cholesterol as well as low saturated and trans fats because these fats can have a significant effect on cholesterol levels overall. It is recommended not to consume more than 300mg of cholesterol per day however because our bodies naturally make majority of the cholesterol needed and for the most part the American diet is doused in high amounts of cholesterol and saturated fats the mindset should be to get the lowest amount possible. When eating fats aim for the healthy fats ones such as avocados, nuts, fish, apples, oats, eggplant. Orka a flowering plant, also known as “lady's fingers”. The plant has a pod shape similar to peas and inside are edible seeds, this fruit has been shown to lower cholesterol levels.
Without healthy levels of cholesterol the cellular membrane surrounding every single cell in the human body would not function properly, in turn, not allowing the correct nutrients in and out of the cell, and without cholesterol, synthesis of hormones would fail to exist. As with many other macromolecules such as carbohydrates and fats they are necessary for many vital human functions, however consuming too much can have tremendously horrible effects health. It is always important to aim for moderation with anything being consumed. When concerns about your cholesterol levels come up its important to start paying more attention to the nutritional label as well as the ingredients and always make it a goal to have a majority of your diet coming from fruits and vegetables.
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